Have you ever been told, “You’re too skinny, you need to eat more!” or perhaps you’ve tried everything from gulping down protein shakes to devouring bowls of pasta, and yet the scale won’t budge? You’re not alone.
While most of the fitness industry is obsessed with weight loss, the struggle to gain healthy weight is real and often overlooked. Whether it’s a high metabolism, a medical condition, or simply genetics, putting on weight in a healthy way can be challenging.
So, how can you gain weight quickly without eating too much junk food or putting your health at risk? Dietitians at Aura the Diet Clinic share their 9 best weight gain tips in this article. These tips are based on nutrition science and real-life experiences. These are not just general tips; they are unique, doable plans that will help you reach your goal in a healthy and long-lasting way.
Before we talk about solutions, let’s look at why it can be so hard for some people to gain weight.
It’s not just about how many calories you eat vs. how many you burn. It helps you get stronger, store healthy fat, build muscle, and boost your immune system.
To gain weight quickly, you need to do more than just eat more. You need to eat smart. Pay attention to the best foods to gain weight that are high in calories and nutrients. These are good for your health and help your muscles grow.
Make meals more effective by adding calorie-boosting ingredients. For instance, sprinkle flaxseeds or chopped nuts into your salads or smoothies.
Fruits don’t always help you lose weight, even though that’s what most people think. Some fruits that help you gain weight are full of healthy fats, natural sugars, and nutrients you need.
| Fruit | Calories (per 100g) | Key Nutrients |
|---|---|---|
| Banana | 89 | Potassium, B6 |
| Mango | 60 | Vitamin A, C, natural sugar |
| Avocado | 160 | Healthy fats, Fiber |
| Dates | 277 | Iron, Magnesium |
| Coconut Meat | 354 | MCTs, Iron |
Adding these to your daily routine, like blending avocados into smoothies or snacking on dates, can help you gain weight faster.
Eating three meals a day isn’t going to cut it if you’re aiming to gain weight. Instead, eat 5–6 smaller, well-balanced meals throughout the day. This helps keep your metabolism active while maintaining a constant supply of calories.
Strength training is one of the less well-known ways to gain weight. By building lean muscle mass, lifting weights helps you gain weight in a healthy way, not belly fat.
If you do cardio every day, try cutting back to twice or three times a week and putting more emphasis on strength training with heavier weights. If you do this along with a high-protein diet, the changes will happen faster.
Sometimes, you may think you’re eating enough but the numbers tell a different story. Start tracking your meals using apps like MyFitnessPal or HealthifyMe.
Pro Tip: To gain weight slowly and healthily, you need to eat more than you burn every day.
This makes sure your body has enough energy to do other things besides build muscle. If you want to gain weight quickly, you might need to increase that extra intake of calories to 700 to 1000 calories, but only if you are getting help.
You might want to eat chips, soda, or instant noodles as a snack to get more calories. But these can make you gain fat in unhealthy ways, have trouble digesting food, or feel slow.
Take the time to count your calories instead. Pick the best foods to gain weight that are also good for your energy, gut health, and hormones. Certified dietitians at Aura the Diet Clinic say that people should stay away from processed sugars and instead get their sugars from natural sources, like honey or fruits.
Sleep is when most of your muscle recovery and growth happens. Without 7–9 hours of rest, even the best weight gain tips may fall short. Similarly, stay hydrated not just with water but nutrient-rich beverages like buttermilk, smoothies, and milk.
Your body needs fluids to digest and absorb nutrients, which plays a critical role in weight management.
Sometimes food alone isn’t enough. But don’t jump on the supplement bandwagon without expert consultation.
If you’re not seeing results even after following all weight gain tips, your nutritionist might recommend:
At Aura the Diet Clinic, clients are assessed thoroughly before any supplement is prescribed. It’s all about personalized care not one-size-fits-all.
Lastly, your mental health and patience matter. Gaining healthy weight takes time, usually weeks or months not days. Be kind to yourself. Monitor progress and celebrate small milestones.
Surround yourself with a supportive environment and don’t let societal standards rush your journey. How to gain weight fast isn’t just a physical transformation, it’s emotional too.
Whether you’ve always been slim or recently lost weight due to stress or illness, gaining it back can feel like a mountain to climb. But with the right guidance, dedication, and these expert-backed weight gain tips, your goal is absolutely achievable.
Start with whole, nutrient-rich foods. Prioritize fruits for weight gain, healthy fats, and proteins. Track your progress. Add strength training to your routine. And most importantly, consult certified dietitians who understand your body like the experts at Aura the Diet Clinic. Weight gain is not just about stuffing calories; it’s about choosing the best foods to gain weight in a manner that fuels your body and makes you feel strong, energetic, and confident.
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